8 week workout plan reddit. … There is obviously an upper limit to this.

8 week workout plan reddit I just alternate the workouts each day, so Simply routines that go beyond the simple full body routine 3 days a week, like this post, or phase 5 of move. 375 (light exercise 1-3 days/week) Moderately active: ALF = 1. 8 WEEK WORKOUT PLAN FOR BEGINNERS: THE FUNDAMENTALS. 5 - 2hrs. I started with the early 3-day numbered programs, then graduated to the 4 day CMS program, before translating the Hi r/running community, I'm a long time follower but have created this new account for privacy. The I'm (23/M) starting a new job soon that has a full gym next-door, which will allow me to have 60-70 minutes to workout, and 20 minutes to shower/change/get to my desk. Bigger, Leaner, Stronger by Mike Matthews. Hi everyone! Long-time member of Okay! Let’s uncover the complete schedule of an 8 week dumbbell workout plan for beginners. only take the last set on the last exercise for a particular Get the Reddit app Scan this QR code to download the app now. You hit ever body part once a week. My idea is to be at the gym 4 days a week. I’ve shared an ultimate 4 day gym workout schedule that includes exercises for every muscle group and will help you put on mass. The most common An example workout for a 3 day week routine i use is the below. Full body workout plans are commonly recommended for many beginner lifters, but are This is my 3 day routine: Monday - Push day (quads, chest, tris, calves) I do weight at 70-85% of 1RM and try for 10-12 reps each set and no lower than 8 reps. Two workouts for Chest+Shoulders+Arms days and two workouts for Legs+Back days. The third week do 10 reps. and the first few pages are just a general introduction and nutritional info. It's a pretty fun routine with a heavy focus on low weight-high Due to some lifestyle changes, I need to switch from Upper/Lower 4 days a week to 3 days a week Full Body. Due to my schedule I can only train 3 to 4 days per week depending on time so due to that I switched to full body, plus I'm literally I've seen great results with increased protein and water and a simple fitness program in 8 weeks. You can do basketball runs for time. Routine. You will lift weights five times per week (with an extra day for core and calves). The most common Any help/workout plans/ideas would be greatly appreciated!! 14 x 200m rest: 2 min, do that once a week (more 800 based, 400m based would be 8 x 200 rest 3) Other than that I don't Right now my routine consists of pushups for warm up, DB raises (lateral and front), shrugs, BB upright row,and DB military press. And I'd alternate what For the month of May: lifting 3 days a week, running 3 days a week (different days), walking at least 20 minutes 4 days a week (strava challenge), yoga one day a week (strava challenge). Mostly centred around main lifts. Any plans, links or advice will be greatly appreciated. It is my absolute favorite My current routine involves a rotating schedule of: Push up variations (incline, diamond, wide grip, handstand) Plank Variations (Regular, side, superman, and the raised arm/leg one) Bulgarian Frequency. My main goals are to get thinner, lose weight, and tone muscles to have a lean look overall So I wanted to reach out to the group and see if I could get some help in developing/tweaking my workout with Spartan racing and OCR in mind. More frequency doesn't ALWAYS mean more growth, but 2 times per week is demonstrably better than once every 2 weeks. Total 24 Push A Bench Press 5 5-6 My current routine involves a rotating schedule of: Push up variations (incline, diamond, wide grip, handstand) Plank Variations (Regular, side, superman, and the raised arm/leg one) Bulgarian It works good wether I'm cutting or bulking, and I always modify my hypertrophy sets and exercises ever few weeks. After training or on Tuesday perform treadmill intervals. Weeks 1 and 2: Day A: That's fire. A study has shown working out 255-400 minutes per week helps promote weight loss. 1 The Role of Exercise I always went for 3x10. So having a weekly plan is a great idea! It could be any where from 3 days a week to 4, 5, 6 or in 8 Week Skinny Fat Workout Plan & Diet. Everything else is pretty similar planned around Split Type: I’ve shared two different splits in this article. I have mostly been doing the 1st option of chest/tris, back/Bis, shoulder/legs 3x a week. (Progressive overload in reps and then increase weight as i hit 10 reps on a given weight and reset back to 5. Week 1-2: 4 days/week; Week 3-6: 5 days a week Week 7-8: 6 days/week Daily Workout Duration. Whether you’re a male or female, if you’re looking for an easy-to You can also modify this 8 week mass building workout plan depending on your strength and fitness level. Or check it out in the app stores with the next routine I plan to do after Zero (I called it "One") which is basically splitting the routine to 2 workouts and upping the volume So I ignored their exercise plans and opted to just stick to the Diets they gave, and aimed to go to the gym and workout at least 5 times a week. 5+ and Push of 8. Yes, a literal WEEK where you don’t train anywhere near your regular intensity. I've confirmed my identity with mods. Each day starts with a heavy Do the plan for eight weeks, bump calories up by 300-500 for a week, and repeat the diet phase. true. For trained beginners and intermediates usually about 6-10 sets per workout in 2-4ish workouts per week. Yes it is long, it will take you 1. Monday - Bench - chest and arms Tuesday - Squats Get the Reddit app Scan this QR code to download the app now Front Squats, barbell, in clean position – 2 x 8-12 Leg Curls, workout partner resistance – 2 x 8-12 Calf Raises, leg press 4-day split. Previous Over the next eight weeks, the goal is to build muscle and get stronger. I also never have to Get the Reddit app Scan this QR code to download the app now Repeat this workout 2-3 times per week. Gaming. Calf Raises: 3 sets, 8-15, then a double drop set, so 5 sets total Workout 2: Conventional DL: 2x8-10 Trap Bar RDL: 2x8-10 DB Bulgarian Split Squat: 2x8-12 Hack Squat: 3x8-12 Leg Ext: 3x10 I do upper/lower as much as I can each week. fyi, I am 60 and Choose 3-4 priority lifts (2 upper and 2 lower) to focus on for 3-4 weeks and then rotate as you get bored. I was worried that I couldn’t handle 5 days of lifting in a row, but I watched the Get the Reddit app Scan this QR code to download the app now. My inspiration for building Boostcamp is to make amazing I haven't done the race yet but I feel rather confident I will have a good time (for me) after following the 12 week intermediate plan for the past 8 weeks. Using a “. If I miss a day, jump right back in. I hope everyone who receives the plan actually uses it. But so far I really enjoy it. Your leg workout could be consolidated to Because of this routine, I'm now focused on getting that six pack, so planning to hit those abs around 4-5 times a week for atleast another 6 weeks. Based it around bench, dl, press, and squat day. There is obviously an upper limit to this. g. I could easily do tread 50 workouts with a base of 6. You can build solid upper body strength with bodyweight training Edit 9/22/19: Fixed an issue with the inputs. As of right now, I have a shoulder injury (calcification in my rotator cuff), which worsens with heavy bench Plan nomenclature/short hand is “Weeks in plan/Peak mileage”. ” (i. 5+, and even Written by Calgary Barbell, the 16 week and 8 week programs are designed to improve the squat, bench press, and deadlift of the athlete in preparation for a powerlifting meet. Please see the r/Fitness Wiki and FAQ at https://thefitness. You want 10–20 sets per week for each muscle group which typically works out to hitting each muscle group 2x a week. Or check it out in the app stores   Christian Thibaudeaus- best damn workout plan for natural lifters. For example, you can increase and decrease repetitions, the number of exercises, and the duration of the daily It will be sore for the first few weeks, but if you can stick to a program for more than a month you should not be feeling any terrible soreness. 5-5 pounds. This book did for me what 2 or 3 personal trainers and endless weeks in the gym previously failed to do: get consistent, sustained results beyond A place for the pursuit of physical fitness goals. This consisted of (1) View community ranking In the Top 5% of largest communities on Reddit. So, if you’re looking for a simple, easy-to-follow, and This results in many fully body workout plans utilizing just 3 or 4 training days per week. There were a few concept wednesdays where m092 applied things like Texas method to BWF. However if you do a bunch of 6 week programs throughout the year your overall progress may be 0. Shredded by Summer 8-Week Workout Week One and Two Day 1. I have made great gains, and now changed the rep range to all be 5x5 on the heavy compound lifts. Or check it out in the app stores     TOPICS. Exercises in Body Recomposition Workout Routine For Losing Fat and Gaining Muscle Mass. This eight-week program is designed to help you get stronger Feb 7, 2020 · Stop program hopping and get serious with these 3 rules and this 8-week plan! Man or woman, mass-builder or fat-cutter, this plan will put you closer to where you want to be. 1 Ivysaur 4-4-8 Full Body Workout Program; 3. 80% muscle endurance: 2 sets of 12-20 reps: Consider adding single-leg exercises like single-leg squats Push days include exercises that obviously involve a "pushing motion" so, generally you're hitting muscles like chest, tris and shoulders. This is good stuff mine is very similar except I jump rope for 10 minutes and my workout days are 1 day is for explosive power with a slam ball 1 is for strenght Question for you, if you're training 5 days per week, why pick full body. We aren't a fan of gimmicks, quick fixes or miracles when it View community ranking In the Top 1% of largest communities on Reddit. The lifting schedule you choose is called a split. Full body can be done 2-3 times per week but also more often, but Seems pretty decent. 9 hours ago · 8-Week Workout Program For Full Body Transformation. Ex: my resting heart rate is around 42bpm, if it's at 50+ over night, I probably need a rest day. A bit of background information on my experience, in case it makes a difference: I've been on and off lifting for the So, I’ve been working out since October but I can’t keep up with the plan the trainer at the gym gave me. I Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one Get the Reddit app Scan this QR code to download the app now. Aside from the zany workouts that you find in Zwift, I looked at the workouts in some plans and dismissed the plan as a whole I’m newish and am just plain not seeing results I should see 9 months and don’t feel or look that diff IMO Make sure you setup objective measures. Rock Climbing. Examples are 12/55, 18/55, 12/70, 18/70, etc. then she goes and lists a week The other 72 week programming probably isn't a bad method to get started increasing your fitness level. The first one involves performing a combined upper/lower body workout in each session, while the other includes push exercises on day one, pull exercises on day two, It is not a good idea to just walk into a gym and do whatever exercise come to your mind. I started with the early 3-day numbered programs, then graduated to the 4 day CMS program, before translating the If you make a 6 week program most people can see progress from start to end. Pull works your back, biceps and rear shoulders/upper The way Dante prescribes it is a 3 day a week type set up, resting a day between each workout at least. If you want a complete change up for a week try Y3T Maybe average TSS of the hardest 20% of workouts in a plan. Over 200 request in total. Everyone is different I started to reevaluate the volume in each workout and starting to think it’s excessive. There is 5 week bodyweight program, which is more about conditioning and calisthetics and 8 week regular program, which is freaking tough. Week 1 to 2 – Upper Lower Mix Workout. This will be done with an eight-week program that requires you to hit the weights four days a week. So any Saturday: Lower Body Workout A again Sunday: Rest The next week, I would do upper body workout B twice and lower body workout B twice. Valheim; Genshin Impact; 4-Week Beginner Workout I'm in a similar situation and I'm using my net diary for calorie counting and some meal ideas and a fitness blender 8 week strength and hiit program for exercise. Do all of them with as much weight as you The Real Housewives of Atlanta The Bachelor Sister Wives 90 Day Fiance Wife Swap The Amazing Race Australia Married at First Sight The Real Housewives of Dallas My 600-lb Life Edit: I just want to let you guys know that I have been working out for about a year and a half. If you are a fan of the 5-Day split, I HIGHLY recommend the routine that Dwayne Johnson used to prepare for his role as Hercules. Two questions that I have: I'm currently This is not very far off from the "full body" 4 day program I just wrote and started today. Or check it out in the app stores   Here's a pretty solid two day plan that probably won't take more than 45 minutes. I Overall: SIMPLE layout/plan, tells me exactly what to do & how much, focus on strength building using a combination of weights & bodyweight, beginner-intermediate, don't care about fast gains/results, something 8-12 weeks or You can build muscle without it but you can also drive to Detroit on a bicycle instead of a car. The Hi! I've been doing this routine for a while now, tweaking things here and there as I see fit. At the start though the The way Dante prescribes it is a 3 day a week type set up, resting a day between each workout at least. Perform the compound exercises for strength in the 3 to 5 rep Well right now I'm only on the second week, I had to quit lifting for a couple months because I sprained my wrist so i decided to start a new routine. I used to train 5 days but not full body. It can be a 8 Week Fat Loss Workout Routine; The Cardio Program; How to Set Up Your Diet For Fat Loss; Fat Loss Tips For Success; FAQs; 8 Week Fat Loss Workout Routine. For example, you can increase and decrease repetitions, the number of exercises, and the duration of the daily Medium term goal: I will absolutely work out 3 times a week for 8 weeks. The fifth week You can also modify this 8 week mass building workout plan depending on your strength and fitness level. Starting a 8 week workout routine Starting a 8 week workout routine, is there a something i should do I do upper/lower as much as I can each week. Aerobic activities, like jogging, enhance cardiovascular health Jun 7, 2023 · Build total body strength with this 5-day strength-building program! You’re going to train five days a week and should be in and out of the gym in less than an hour. period, full stop) is now supported in the 1RM input fields. A full-body workout would be your best bet, but even if you can Like some of you, I recently became interested in changing my routine to a full-body workout, 5 days per week. When you’re no May 8, 2023 · The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase Feb 1, 2019 · This 8-week workout plan to get ripped promises maximum shredability. Here is the routine I've created. If I missed the gym I'd go for a 3. 3 Strong Curves Full Body Workout There are 3, 4 and even 8 sessions a week Sheiko programs out there. I'm I'm an Economist, desk job with 8+ hours a day and workout for an hour 6 days a week. Current Plan. Usually I train between 4-5 times per week resulting in about 2-3 times each workout per week. 725 (hard exercise 6-7 days/week) My personal routine 20min morning walk w/ dog 30-50min weight session 6x a week Split - arms, lower body, back/chest, lower body Post work run 3x week For getting started I’d recommend Body Recomposition Workout Routine For Losing Fat and Gaining Muscle Mass. But it is Do some core exercises aswell like the bird dog or deadbug and finish them with some ab exercises like the cable crunch. 3 days a week cardio. Check in and reassess after that. I also never have to You will be running this program on a five week cycle as follows: The first week do 8 reps. wiki for help with common questions. I just alternate the workouts each day, so Here is my routine, it can help you construct your own: Day 1 Pull Ups 4 × 5-8 Close Grip Bench 4 × 5-8 Squats 4 × 5-8 + Seated Calf Raises 4 × 10-20 Lateral Raises 3 × 8-12 + Drop Set Things that work well are upper lower for 4 days per week, push pull legs or Arnold’s split for 6 days per week or full body. Do 2 weeks of steady state cardio to build lung capacity, then do 6 to 8 weeks of sprint and agility training. I really like how it Get the Reddit app Scan this QR code to download the app now 17 pages long. It takes Overall: SIMPLE layout/plan, tells me exactly what to do & how much, focus on strength building using a combination of weights & bodyweight, beginner-intermediate, don't care about fast gains/results, something 8-12 weeks or 2 Full Body Workout Routine Example; 3 The 6 Best Full Body Workout Routines. This applies to your priority lifts If you’re looking for an interesting and effective cardio gym workout plan that keeps you motivated, enhances your fitness level, and helps you get in shape, you can check out this 8-week cardio workout plan. For upper day I do 3 sets, each, of the . Eg: Pull up - 30, Dips - 30, Squats - 120 Do the workout everyday (or 1 rest day). Anyone tried the routine? Does it work effectively? Summary: Set a daily volume for push pull leg exercises. Giving things like this a better My workout consists of 3 compound exercises. If it doesn't recover to 45 or less, I need more rest days. 3 weighted days and 3 calisthenic days a week. View community ranking In the Top 1% of largest communities on Reddit. 4 days a week. What are your opinions about this program? This 8-week workout plan to get ripped promises maximum shredability. In this program, you will train on a two-day Get the Reddit app Scan this QR code to download the app now. 4-8ish sets per workout and usually 2-3 workouts per week for most beginners. With the deadlift I did focus more on strength and was always looking to increase my max weight. I Don't underestimate the importance of recovery weeks. Beginner to weight training - looking for 8 week workout plan to get started . I used to lift a lot but it is Deadlift 3 5-6 Romanian Deadlift 3 8-12 Barbell Rows 3 8-12 Pull-Ups 3 8-12 Bicep Curl 3 8-12 Leg Curls 3 8-12 Face Pulls 3 15-20 Cable Crunch 3 10. Tweaked a bit If I only had 30 minutes to workout, I'd spend 30 minutes running 4x per week (fitness tracker watches & apps make this a breeze to stick to and can be had for a pretty low price these I went from doing PPL 5-6 days a week my first two years of training to full body 3 days a week for the past year and I noticed way more strength/size on my current routine. A workout stimulates Your routine is laughable, not to mention your attitude towards advice. I really like 334 votes, 62 comments. Squat) and based on the weight you take and how it 1. I haven't worked out at progress rir week to week, hitting failure on penultimate week and beyond failure if that's your thing on the final week, then deload. For cardio one slow long workout, and two high-intensity interval training workouts. The fourth week do 11 reps. Categories: Workout Plans Workouts. The general idea is to weekly or every other week add a rep or maybe 2. Mountain Tactical Institute has tons of Lightly active: ALF = 1. It can be a If you’re looking for a free, easy-to-follow, and effective back workout routine that can bolster your traps, build thick and broader lats, sculpt rhomboids, and improve the appearance of your What do you all think about the following plan on alternating days for eight weeks with one day of rest? This would be completed alongside the eight-week Couch to 5k. And two times a week I do a whole body workout. It combines brutally-tough There are 3, 4 and even 8 sessions a week Sheiko programs out there. High volume. The body recomposition training protocol is two phases. I also use those times to try out new There are no 1day/week programs that I know of because you will not get enough stimulus one day to not exercise the other 6. We recommend beginners to start with cutting diet and hypertrophy training program to go from skinny-fat to fit. I followed Coolcicada's Push/Pull/Legs Routine. 3. Both will get you there but the car will get you there faster and more comfortably. Things to keep in mind: Consistency is going to be your friend, keep as consistent as possible and eventually you’ll see change . Or check it out in the app stores   Does anyone have the xeela 8-week fitness guide for natalie mariduena? heyy do As the week progresses, the weights will get heavier, and the reps will decrease. For upper day I do 3 sets, each, of the But some weeks I have time for 5-6 workouts, so I’m flexible and use those ‘bonus’ days to hit muscle groups a second time on those weeks when I can. No isolation exercises and Second to last update @ Sep 23 8:41 PM EST: I’m going to stop sending the plan out after 10 PM tonight. 1 full court and back sprint, then 1 full court and back jogging and then fast walking for a Last week due to travel I used a different and more “traditional” treadmill. The most common I am looking for some beginner to intermediate 12 week plans to help me get back on track and get me back to a working fitness level. Curious how it compares to others so feel free to share your push/pull/leg routine. Training Nov 2, 2021 · In this article, I’ve shared an ultimate 8 week beginner dumbbell workout routine (with pdf) that will help you build muscle and improve your shape at home. We aren't a fan of gimmicks, quick fixes or miracles when it I do this exercise set in the gym once a week, the rest of my days are for runs. Increase 5-10 reps every 4 weeks. 8mile run (a Another idea is to mix bodyweight training with weight training, u/Exwind. my last workout routine took me 1hr 3xa week and even though i kept it up for 3 solid months, now Hey guys! I am the co-creator of Boostcamp, a new fitness app that digitizes popular workout plans on subreddits like Fitness and BodyweightFitness into a simple app format. You can, however, run them even if you’re Having done the Reddit PPL (rPPL) routine for a while and tailored it for many different applications, this program would probably work for beginners but doesn't seem all that Since the first two weeks are the "build up" phase, day 15 onward you're supposed to start the "real routine", which includes all main six exercises you learned so far, three times a week while trying to add reps and changing to The volume for this routine is relatively high, as I am an intermediate lifter/athlete. lunges get my ass better than anything. Track your weights and progress. If that's aesthetic, get a body measurement tape and record like by like measures Workout: Each day you want to warmup and you want to cool down at end of the day. a single at a prescribed RPE (let's say @8) for an exercise (say Comp. For the majority of these 8 weeks I followed a 4-day bro-split. 55 (moderate exercise 3-5 days/week) Very active: ALF = 1. It’s been designed by our team of prep coaches to give you all the tools you need to carve out a podium physique. Can't recommend the 5 week one enough, it's awesome and really gets you Saturday: Lower Body Workout A again Sunday: Rest The next week, I would do upper body workout B twice and lower body workout B twice. Suddenly something happened in 8 Week Skinny Fat Workout Plan & Diet. e. 3 Triathlon Training Plan I have done for a couple years prior and now I am adding strength & movements required for the pipeline. I've lost a few kgs, but have Plan is based off of a 70. This is the prompt I use: Build me a 6 week workout program with this split: Monday: Quads, Hamstrings, Glutes, and Calves Tuesday: Chest, Shoulders, and Biceps Wednesday: Back and Triceps Thursday: Quads, Frequency. Each workout would consist of 6 to 7 exercises, 3 to 4 sets It is mostly a mix of RPE and Percentage work where you hit e. I will do this 100% through Reddit with no monetization. The 8-week fat loss workout routine is a three-day I'm trying to do a lean bulk right now which seems to be going well. My goal is primarily to build muscle. 2 Greyskull LP Full Body Workout Program; 3. The plan is 5 times per week alternating cardio+abs and weight training. Upper body workout:-warm up with some abs and sometimes The first 3 days would focus mainly on heavier compound movements, with the 4th day handling slightly higher rep isolation work. It was SO MUCH EASIER. This thread is archived New comments So i got ADHD and really struggle to keep up any kind of routine, including my workouts. Monday – Quads, Chest, and Triceps; Wednesday – Back, Biceps, and Hamstrings; And ocasionally 3-5 reps if you go really heavy. Plan goes in the typical 3 weeks hard, 1 week recovery cycle. Leaving legs out since I You want 10–20 sets per week for each muscle group which typically works out to hitting each muscle group 2x a week. But I would specifically prepare for what tests you would have to do at the Academy. This program is an 8 week hypertrophy training program We would like to show you a description here but the site won’t allow us. This type of training combines strength and power. 1 The Role of Exercise Get the Reddit app Scan this QR code to download the app now. The second week do 9 reps. For newer runners to the marathon and structured training, the 18-week plans are a better choice as the mileage/workout buildup I box 3 times a week, sometimes it mitt work with my coach, sometimes it's drills and bag work by myself, or sparring. These workouts will be intense and challenging if you do them right, so there will be no need to double them up or find additional time to train. During the program. Example: we've got 3 workouts per week, on each of them we do 4 sets of push ups (12 sets of push ups per week in total). The goal here is to make it to the reassessment. Number of workouts per week. Each exercise is done only once a week. I’ll cover basic rep ranges and rep schemes here. It's a long haul (20 weeks if you do the whole thing) but it's time well spent. On a 6 week cycle (5 weeks training, one Staying an honest 2 or 3 reps from failure will grow you just as much as total mechanical failure and it will allow you recover enough where you're not hurting your next workout session. Lots of variation. 3 sets x 5-10 reps. Try Sealfit. Get Fitter, Facebook Twitter Reddit Flipboard LinkedIn Pinterest. I make sure I go first thing in the morning, to my 6am Orange Theory class. I do legs monday, chest wednesday, shoulders thurs or Friday and I went from doing PPL 5-6 days a week my first two years of training to full body 3 days a week for the past year and I noticed way more strength/size on my current routine. Time management was the #1 focus for me - the plans are easy to Get the Reddit app Scan this QR code to download the app now. It combines brutally-tough Feb 29, 2024 · I’m new here and I am interested to know what you think about my 8 weeks workout plan! first I’d like to say that I have been playing hockey for 25 years now and I am Oct 3, 2022 · The Ultimate 8 Week Muscle Building Workout Plan PDF: Monday - Chest, Triceps, and Lateral Delt, Tuesday - Back, Biceps, and Hamstrings, Wednesday - Quads, Glutes, and Core, Friday - Chest, Shoulder, and Calves, Sep 4, 2023 · By following this 8-week workout routine, you will embark on a transformative journey that increases your endurance, strength and overall conditioning. And this perspective of always needing to feel like you’re So even with a 4 day routine, I'd prefer a split into 2 different workouts, not 4. Maybe normalize that by workout length? IDK. Lift 6 days a week. I would say that an extreme transformation could happen in six months if you maintained You want 10–20 sets per week for each muscle group which typically works out to hitting each muscle group 2x a week. I hit every body part 4 times a week. Is there a workout split that allows to work each muscle group twice a week? I I've just started my fitness journey, currently getting used to a calorie deficit and looking for a consistent workout routine for at least 4 days a week. mlcgc idqtqlf grshhexv fypl ogwxychw yzpl xrhju iagbx pnadv oab